Paleo 30 Day Meal Plan PDF

Introduction
Totally transformed: real people, real results . . . . . . . . . . . . . . . . . . . . . .1

Tis weight loss plan just works . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
What is the Paleo diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
Why does it work? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
About this guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
Part 1: Real food & real life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Sleep & stress . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Some considerations over the next 30 days . . . . . . . . . . . . . . . . . . 16
Part 2: Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
How to eat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
How to shop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Part 3: Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Te exercise matrix. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Your frst 30 days . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Cleaning out the pantry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Te Food Matrix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
A month of Paleo meals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Recommended reading & resources . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Table of
Contents
Robb Wolfs 30 Day Total Transformation 1
Totally
Transformed
February 1, 2007
May 1, 2007
Dr. James Curtis, D.D.S.
I was sixty-nine years old and had been following popular diets for
about ffeen years with a serious lack of success. I had yo-yoed from
235 pounds to 201 pounds and back to 225 pounds, which I main-
tained for about ten years. My blood pressure was high and stayed
around 140/89. Eventually this deteriorated physical state led to two
heart stents about two years ago. My medication list was impressive:
Lotensin 80mg
Atenolol 50mg
Plavix 75mg
Norvasc 10mg
Lipitor 40mg
I attended the Robb Wolf Paleo Seminar in January 2007 and have done
the Paleo diet religiously ever since. Afer six months of his program,
my blood panel is perfect. I am of all medications except for Lotensin
40mg, and Norvasc 5mg. I think my doctor wont take me of the rest of
the meds for fear I wont come back to see him!
My blood pressure is now 115/69, while my weight is now 176 pounds
and dropping slowly. I am looking at another 10 to 15 pounds before I
reach a healthy maintenance weight.
My carbs are mostly salad and stir-fry veggies. Lots of eggs, chicken,
beef, and shrimp. I have a little fruit for a snack. I am never hungry and
sometimes have to make myself eat. Because of Robbs plan, I now have
a life instead of waiting to die. How do you thank someone for that?
Totally
Transformed
February 1, 2008
September 1, 2008
Sarah Fragoso, strength coach,
mother of three
Afer my third son was born (yes, I have three boys...) I was overjoyed,
but also fat and exhausted. I always had a lot of energy, even during my
pregnancy, but had begun to notice toward the end of my pregnancy
that I was tired above and beyond the norm. Furthermore, the swelling
in my legs was extremely painful to the touch and would not go away. I
felt trapped in my lethargic, overweight, unhappy body, and as wonder-
ful as it was to have my new little one, I had zero energy for my other
two.
A month rolled by and nothing was better. I found myself in tears at
the end of each day, feeling like a failure and hating that the only thing
I could ft into was my husbands sweat pants. I thought I had a han-
dle on my nutrition, eating lots of whole grains, vegetables, and good
protein, but I stepped back and looked at my food intake and noticed
that there was more sugar, processed foods, and pasta on my plate than
I had imagined I was eating.
I knew I needed to make a change, and although I wasnt sure at that
point that the big change I needed to make was my food, the fact that
I could not keep up with my life had me convinced that something
needed to be done. I was done being tired, grumpy, swollen, and sore.
Done wondering what I shoudl do and ready to fnd a real solution.
So, three months afer giving birth to my third son, I made a change.
One freezing February morning at six a.m., my husband took out his
sweat pants for me, handed me my giant sports bra, made me pump a
bottle of breast milk, and kicked me out of the house for my frst work-
out with Robb Wolf at NorCal Strength & Conditioning. I never looked
back. Yes, working out was amazing and I could write a whole other
store about that, but what I learned about food from Robb is really
what changed, or should I say, saved my life.
Afer a few weeks of the crazy six a.m. workouts, I asked Robb how I
could look better and feel better and he introduced me to the Paleo
way of eating. I promised I would give it a go for thirty days, willing at
this point to try anything, and in two short weeks, despite my nights
moaning on the couch for ice cream and French bread, the frst thing
I noticed was that the terribly painful swelling in my legs was totally
gone. Not just better, but gone!
Afer three months, I tossed the hubbys sweats, squeezed into some
old workout pants I hadnt worn in years, and went to my next six a.m.
workout. Robbs awesome wife, Nicki, told me I looked sexy, and I was
even more convinced!
Seven short months later, I was a diferent person. I wasnt back to my
pre-baby body, I was better than that. More ft, lean, muscular, clear-
headed, and healthier than I had ever been in my life. Furthermore I
had fgured it out. Eating Paleo, eating clean, eating how our bodies are
intended to eat, is not hard - it just makes sense. I simply had to retrain
my body to eat the kinds of foods we are supposed to eat rather than
what we are sold by the media as good nutrition.
Overall I am so grateful that I found a way to not only be healthy, but
also to be well. I know that I am doing all I can to protect myself and
my family from modern day diseases, and I know that I am giving my
family the best gif I can - a mother who really loves being a mother,
has energy at the end of the day, and knows she can wake up in the
morning to do it all over again (and worth noting, my husband is oh so
glad that I no longer wear his sweatpants).
This weight loss plan just works.
Well, it wont take out your garbage or update an old bathroom, but if
you want to look, feel and perform your best, it will deliver. It worked
for these folks and it can work for you too. Over the next few pages,
were going to teach you how to use Paleo eating plus smart exercise
and lifestyle tweaks to lose fat naturally and easily. Naturally as in
how nature intended not through extreme calorie restriction, diet
pills, weight loss surgery, spending hours on the treadmill, or starvation
diets that dont work long-term. If you remove all that tripe then fat
loss is, well, easy.
You will be 100% in charge of your results. For some, the prospect of
looking and feeling great is enough to afect change. For others, its not.
Its your call what camp you want to be in. What were presenting here
is money in the bank: if you make a few minor changes to your eating
and lifestyle, you will see a stunning return on investment. Better re-
sults than any other diet plan youve tried. A bold statement? Yep, and
all you need to do to succeed or prove me wrong is give it a shot. But
frst, a little primer on Te Paleo diet.
What is the Paleo diet?
Te Paleo diet, put simply, is a way of eating that mimics what our
Paleolithic ancestors ate (a hunter/gatherer lifestyle). It is a simple, yet
remarkably efective approach for fat loss as well as preventing or re-
versing a number of degenerative diseases. Te Paleo diet is built from
the healthiest, most nutritious foods available:
Lean proteins (such as grass-fed meats, free-range fowl, and wild-
caught fsh) that support strong muscles, healthy bones and optimal
immune function. Protein also makes you feel satisfed between
meals.
Fruits and vegetables (seasonally harvested, locally grown) rich in
antioxidants, vitamins, minerals and phytonutrients that have been
shown to decrease the likelihood of developing a number of degen-
erative diseases including cancer, diabetes and neurological decline.
Healthy fats (such as nuts, seeds, avocados, olive oil, fsh oil and
grass-fed meat). Scientifc research and epidemiological studies
show that diets rich in Monounsaturated and Omega-3 fats dramat-
ically reduce the instances of obesity, cancer, diabetes, heart disease
and cognitive decline.
Ok to eat Avoid
Fruits Dairy
Vegetables Grains
Lean meats Processed foods & processed sugars
Seafood Legumes
Nuts & seeds Starches
Healthy fats Alcohol
Graphic: Food Lovers Primal Palate
About the
Paleo diet
Why does it work?
Te Paleo diet is the healthiest way you can eat because it is the ONLY
nutritional approach that works with your genetics to help you stay
lean, strong and energetic! Research in biology, biochemistry, Oph-
thalmology, Dermatology and many other disciplines indicate it is our
modern diet, full of refned foods, trans fats and sugar, that is at the
root of degenerative diseases such as obesity, cancer, diabetes, heart
disease, Parkinsons, Alzheimers, depression and infertility. Our Paleo-
lithic ancestors were largely free of these diseases, and you can be too!
When we eat according to our genetic heritage, weight loss, improved
energy, and optimal health are fun and easy to accomplish.

More
efcient
workouts
Balanced
energy
throughout
day
Reduced
allergies
Burn off
stored fat
Stable
blood
sugar
Anti-
inammatory
Clear skin
better teeth
Improved
sleep
patterns
Health benets of a
Paleo lifestyle
Graphic: Food Lovers Primal Palate

About this Guide
Robb Wolf s 30 Day Total Transformation is a multimedia guide, not just
another eBook.
Youll see links to bonus reading throughout, as well as video and audio
fles to watch and listen to. So be sure to click whenever you see these
icons. Tat means theres more than meets the eye!
Weve also given you big ol wide margins, so if you decide to print this
book you can do so, and have plenty of room to take notes.
Tis guide is split up into three parts:
1. Real food & real life: Te nuts and bolts of the Paleo Solution. What
foods and lifestyle changes, why it works, what were trying to ac-
complish
2. Smart exercise: What works best for weight loss (it might be dif-
ferent than youre expecting to hear), exercise plans that you can
customize to ft your situation, and videos from real trainers to help
you get started
3. Putting it all together: Meal plans, shopping list, clean out the pan-
try guide, and more
All we ask is that you give it a shot 30 days and see how you look,
feel and perform. Were betting that youll be happy with the results.
Either way, let us know. We want the good with the bad so we can help
more people.
Listen up!
Bonus audio
Read this!
Bonus reading
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Watch this!
Bonus video
Part One
Real food & real life
Were going to look at several diferent aspects of the Paleo Solution
here: food, sleep, stress, and exercise.
Food
So how do real people eat a Paleo diet? What does their days worth of
food look like? Lets meet Jimmy and Amy.
Jimmy is an industrial tire technician. He gets up early enough to eat
breakfast at home, and then works an 8-hour day with a 30-minute
lunch break. Hes a busy guy but luckily his wife is on board with the
Paleo Solution and she packs his lunch every day.
Breakfast
3 scrambled (free-range) eggs fried in coconut oil
6-8 lefover steamed shrimp from last nights dinner
cup strawberries
Lunch
6 oz grass-fed ground beef with taco spices
lettuce leaves
homemade guacamole
fajita veggies bell pepper, onions, mushrooms
a handful of macadamia nuts
Dinner
of a free-range roasted chicken
baked sweet potato with coconut oil and cinnamon
steamed spinach
cup blueberries
Amy is a busy mom she spends her day juggling three kids, getting
them back and forth to school and sports, while supporting her hus-
band in his busy dentist practice and making sure quick, nutritious
Paleo meals end up on everyones plates.
Breakfast
2 hard-boiled eggs
2 oz lefover pork loin from last nights dinner
Steamed spinach
Lunch
Salmon salad 1 can wild caught salmon, avocado, lemon
Bell pepper strips & baby carrots for dipping
Dinner
Slow cooker grass-fed pot roast with onions, carrots, celery, cab-
bage, and sweet potato
Shaved almonds & cup mixed berries
Jimmy & Amy have really diferent schedules, but both fnd it easy to
incorporate a Paleo diet. Jimmy has a little help from his wife and packs
a nutritious lunch, while Amy uses her skills in planning ahead (hard
boiled eggs, canned salmon, using the slow cooker) to make her meals
possible.
Sleep & stress
Before we talk about sleep and stress, we need to talk about a little
thing called cortisol.
Listen to Robb talking about why stress and lack of sleep makes you
fat, wrinkly and diabetic, and what you can do about it.
Want to fnd out how you fare as far as cortisol, stress, and health are
concerned? Take this short quiz.
Do you sleep less than 9 hours per night?
Do you have problems falling asleep or staying asleep?
Do you wake up more exhausted than when you went to bed?
Do you get a second wind in the evening, and really only feel awake
about the time you should go to bed?
Are you tired and achy all the time?
Do you sufer frequent upper-respiratory infections?
Do you work out to exhaustion, and do you crave the boost exer-
cise provides?
Do you live and die by stimulants such as cofee?
Have you gained fat in your midsection, despite watching your food
intake?
Have you experienced memory problems?
Do you have problems with depression or seasonal afective disor-
der?
Are you too tired for sex? Do you even remember what sex is?
If you answered YES on more questions than not, you probably have
elevated cortisol levels. Youre under systemic stress. Elevated cortisol
Listen up!
Bonus audio
levels afect every system you can imagine, including body fat levels.
If you want to lose weight, you need to get your sleep in order and get
your stress levels managed. Otherwise you can eat perfectly, and exer-
cise intelligently and lack of sleep and too much stress will totally cock-
block your fat loss. Period. Yeah, we said cock-block.
Is sleep really that important?
Most people realize that they feel like crap when they miss sleep. Other
people are so constantly sleep deprived that they dont know what
good feels like. Wherever you fall on that spectrum, you need to start
paying more attention to your sleep. Why?
Tink about this: Just one night of missed or inadequate sleep is
enough to make you as insulin resistant as a type 2 diabetic. Tink
about how awful you feel when you lose sleep. Tats how much fun it is
to be a type 2 diabetic all the time!
Maybe youre one of those tough guys who think sleep is a crutch, you
can push through with another cup of cofee and your amazing brain
power. Tink about this: Te Centers for Disease Control recently an-
nounced that shif work (lack of sleep) is a known carcinogen. When
you neglect sleep or have poor sleep quality, it registers as a signifcant
stressor to your body. It makes you immune compromised, chubby,
forgetful, and crazy.
Our hunter-gatherer ancestors never had an alarm clock. Tey went to
bed when the sun went down and got up when the sun came up. Like
every other living thing, they were tuned to the ebb and fow of the sea-
sons and the turning of the day. Tey had signifcant periods of leisure
and downtime, and they slept. Tis is what our genetics are expecting
when we are born into this works, but we are now living a very difer-
ent reality.
Read this!
Bonus reading
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Read this!
Bonus reading
Lack of sleep is a stressor on the body. Stress has an additive efect.
We lose sleep, work longer hours, fret about money, and take care of
the kids. Each of these adds to our stress load. Sleep is likely the most
important factor concerning stress, but day-to-day stress can elevate
cortisol in the evening and leave you tired during the day and wired at
night, which afects your sleep quality. Its a catch-22.
Rack out
How much sleep is enough? Most of us need 8 9 hours of sleep per
night in a dark room. You should wake up refreshed with NO ALARM
CLOCK. Your bedroom should be pitch black when you sleep. No light
sources. No TVs, computers, or alarm clocks. Cover even the little LED
lights on alarm clocks. A sleep mask doesnt cut it. Get some blackout
curtains for your windows too, or go the cheap route and tape up some
cardboard. However you do it, the room needs to be dark.
For all the details on why a pitch dark room is crucial to sleep quality,
plus other insights on sleep and stress, read the excellent book Lights
Out! Sleep, Sugar and Survival.
If you get a handle on your sleep, youll recover faster from exercise,
have better memory, have fewer allergies, and have signifcantly less
infammation. If youre overweight, this is a non-negotiable directive:
Go to sleep. In a dark room. For 8 hours per night, minimum.
Shift work
Youve got to do the best you can. Youre not on an ideal schedule, but
when you do sleep it needs to be quality: dark room, full duration. Its
tough but its critical. Naps help, but are not a replacement for full, rest-
ful sleep.
Read this!
Bonus reading
Exercise
Teres a whole section on exercise (with 30-day exercise plans and tons
of video) later in this guide, but lets briefy talk about working out.

Photo credit: Edirisa
Te foraging lifestyle of our hunter-gatherer ancestors lef them lean,
strong, and healthy. Tose who lived into advanced age did not lose
muscle mass or gain body fat as they aged. It appears the default mode
for our species is a balanced physique. Lean, muscled, and prepared
for anything nature wished to unleash. By emulating the amounts and
types of activities of our Paleolithic ancestors, we can afect remarkable
changes in our physique, mental outlook, hormonal state, and overall
health.
For an exercise geek fest read this paper on exercise and gene
expression.
Read this!
Bonus reading
Te type of exercise well be looking at later in this guide is heavy on
functional ftness and built on interval training. You wont fnd any
instructions for machines or complex equipment. We use compound
movements and intervals because they mimic what we see in sports
and in life, and they provide a much greater return on our investment.
We wont be prescribing cardio for cardios sake, but we will be rec-
ommending a smart mix of metabolic conditioning exercises (circuit
training) combined with resistance training (lifing weights).
Lifting weights? But Im a girl!
So youre a female and afraid of getting all muscle-y. Muscle is your
friend. In the ten years Ive been coaching men and women, none of
the women grew into muscle-bound behemoths. Not one. You can take
a gander at our trainers at NorCal Strength & Conditioning. Tey
look pretty damn good. Tey eat paleo and lif weights. Enough said.
Do it my way for 30 days, then when you reach your goals you can tell
me about how you put on muscle really easily. If you recall the before
& afer photos we shared at the beginning of the guide, the women who
work out and gain muscle get lean and strong. Tey lose dress sizes
and look fabulous. How do they do it? Some of it is nutrition, some is
lifestyle, and some is working out, which means gaining muscle.
Some considerations over the
next 30 days
Different people have different rates of
weight loss.
One person might drop 16 pounds in the frst two weeks. Te next per-
son might take a year to lose that same amount of weight. I know, its
totally not fair. Slower weight loss can happen for a myriad of reasons
like your age, what other diseases or conditions you may be battling,
how many diets youve tried in the past, how insulin resistant your
body is, how much sleep youre getting, what your stress levels look
like, and more.
If you have friends or acquaintances who have tried the Paleo Solution
and have dropped weight like mad, and you dont lose at the same rate,
dont get discouraged. Your physiology could be vastly diferent than
theirs. Remember, you are a unique snowfake.
Throw your scale away
While we are on this weight topic please just throw your scale away.
Or smash it (wear safety glasses and go wild). But for the love of all
thats holy, do NOT rely on it as a signifcant marker of whether this
process is working or not.
Read Debs story, but more importantly, check out her before & af-
ter photos. She looks great and feels like a million bucks. Notice how
much weight she uh.. didnt lose?
Read this!
Bonus reading
Te fact is that you may not lose a ton of weight (read: pounds) on
this plan. Why? Because youre increasing muscle mass and losing fat.
Increasing your muscle mass is good for controlling your blood sugar,
helping your body to naturally regulate appetite, and has anti-aging
properties. So, dont focus on scale weight. Instead focus on these met-
rics of progress.
Tracking your progress
Photos: Use photos to track progress. Get scantily clad (these pictures
will not be shared, they are for your personal reference only, we cur-
rently have no plans for Paleo Gals gone Wild) and take a photo from
the front, side, and back in a well-lit area. Take a frontal and profle
shot of your face, close up. Youre going to replicate the same shots
every 30 days to track your progress.
Waist measurement: Another good marker is your waist measurement,
since this is where fat loss is ofen quickly realized. Take your waist
measurement now and keep it written down somewhere. Take it again
every 30 days.
Blood work: If you need to bring your doctor on board or think that
all this meat or fat is going to kill you, you may want to order up some
blood work. For a guide on what blood work to get, and why these
markers are important, please refer to chapter 11 in Te Paleo Solution
book.
Hey, did you throw your scale away yet? Oh good, then its time to talk
about nutrition.

Part Two
Nutrition
At its core, the Paleo diet is an anti-infammatory diet. Processed
foods, trans fats, high carbohydrate intake and a skewing of our an-
cestral omega-3/omega-6 fat ratio cause systemic infammation in the
body. Te Paleo diet corrects this imbalance.
We want to reduce infammation for two main reasons, and theyre
both related to fat loss:
1. We want to restore the bodys natural neuro-regulation of appetite
2. We want to restore the bodys natural hormonal balance
Listen to Robb talk about what the heck those things mean, and why
they are absolutely critical for fat loss.
Listen up!
Bonus audio
How to eat
Although the Paleo Solution starts with healthy and delicious foods,
not everyones needs and situations are the same. Te Paleo diet is inf-
nitely customizable to meet YOUR specifc needs and goals. Diets that
recommend rigid food ratios or Spartan calorie counting seldom work
over the long term because these approaches typically emphasize foods
(refned grains, sugar and dairy) that are at odds with our genetics.
If your goal is to lose fat using the Paleo Solution, the majority of your
meals should look something like this:
4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin
or seafood
Several servings of multicolored vegetables, either raw, steamed or
lightly cooked
Round out the meal with good fats from avocado, olive oil or a
handful of unsalted nuts such as almonds, pecans, macadamias or
walnuts
Eat this way 3-4 times each day.
Listen to Robb talk about how eating a paleo diet changes your meta-
bolic engines and converts your body into a fat burning machine.
Some considerations
Fruit
Until you reach your desired level of leanness we recommend you keep
your fruit intake to 1-2 servings per day and make these choices mainly
from berries and melons. Keep in mind, you will be eating plenty of
Listen up!
Bonus audio
nutritious fresh vegetables, but limit your fruit in the beginning to help
you change your metabolic engines to a mode of fat burning.
Protein, protein, protein
We recommend eating 1 gram of protein per pound of bodyweight.
Tat means if youre a gal who weighs 160 pounds, you should be eat-
ing 160 grams of protein per day. Lets start adding that up.
4 oz. chicken = 27 grams
4 oz. salmon patty = 30 grams
5 oz. turkey burger = 35 grams
Tats 92 grams so far. 68 more grams to go! Keep eating that protein!
Why so much protein?
Remember the neuro-regulation of appetite Robb talked about in the
audio fle? Protein helps with that. Its also an extremely satiating food,
which means that youre never going to be hungry on the Paleo diet.
What about fat?
Contrary to popular belief, fat will not make you fat. Eating fat, even
saturated fat found in healthy foods like coconut oil, is fne. However,
if you have a signifcant amount of weight to lose, we recommend not
adding a ton of fat to your meals. Add some fat for favor, some nuts
with your berries as a dessert, cook in healthy coconut oil or put olive
oil on your salad to dress it up, but dont go crazy on the fat until youve
leaned out to your desired level.
Fat isnt bad for you, but if you want to see results quickly, dont add a
lot of extra fat to your meals for now.
What about ber? Dont I need to eat some
carbs?
If I had a nickel for every person who asked where fber comes from in
the Paleo diet! Fiber comes from vegetables. Check out the fber con-
tent in this comparison table of Paleo foods vs. a traditional diet. Dieti-
cians would have us believe that fber only comes from bran mufns
and brown rice. Its just not true.
On the topic of carbs: fruits and vegetables have an amazing amount of
nutrition to ofer above and beyond their relative carbohydrate content.
In addition to vitamins, minerals, and antioxidants, they contain a host
of novel substances known to fght cancer, diabetes, and symptoms of
aging. If you were to compare 1,000 calories of fruits and veggies with
1,000 calories of supposedly healthy whole grains, you would fnd that
grains dont provide the recommended daily intake for much of any-
thing, and fruits and vegetables look like youre taking a nutritional
supplement. Check that analysis out right here. If you notice you get
over 40g of fber on that meal plan. Almost 3x the RDA recommenda-
tion. Everyone please link hands and chant 30,000 times, Fruits and
vegetables HAVE fber!
Autoimmunity caveat
Emerging research has made clear the link between foods like grains,
legumes and dairy (which we avoid on the Paleo diet) and autoimmune
diseases such as Lupus, Rheumatoid Arthritis, Multiple Sclerosis and
a host of other less well known conditions. Many people have found
signifcant improvements in autoimmune disease by building a diet
around nutritious Paleo options and also eliminating the following:
Eggs
Tomatoes & eggplants
Peppers including bell peppers and hot peppers
Spices such as curries, paprika, and chili powder
Some of these otherwise Paleo-friendly foods have been shown to be
problematic in individuals with autoimmune issues. If you have an
autoimmune disease or serious systemic infammation (you hurt eve-
rywhere, never really feel good) we recommend you fully remove not
only these foods but also all grains, breads, potatoes, beans and dairy
for at least a month to see if they pose a problem for you.
How to shop
Youll get a shopping list and a food matrix with thousands of meal
ideas at the end of this guide, but for now lets break down each main
food category and talk about the best options for each when you go
shopping.
Produce
Veg out. Focus more on veggies than fruit if your goal is fat loss.
Check out these sites where you can locate farmers markets, csa, and
more in your area: Local Harvest | Eat Well Guide | Eat Wild
Eat seasonally. Buy what is in season. Watermelons are not in season
in North America in January! Ditto strawberries! If you have a lo-
cal farmers market, go there and youll be buying whats local and in
season.
Check out this Peak Season Map to fnd out whats in season where
you live.
Organic? Organic is great, go for that but dont use lack of organics or
a prohibitive price as an excuse to forgo fruits and veggies in favor of
grains.
Check out the dirty dozen list of fruits & veggies to avoid if you cant
fnd or aford organic.
Taste the rainbow. Work to get color from the whole rainbow: red,
orange, yellow, green, blue, and purple. You might not hit every color
in one meal, but over a week you should see variety from each of these
colors and the produce they represent.
Read this!
Bonus reading
Read this!
Bonus reading
Read this!
Bonus reading
Seafood
Mercury, yuck. To avoid mercury consumption thats a problem with
larger fsh like tuna and swordfsh, look to fsh like sardines, mackerel,
and pacifc salmon which are smaller, shorter-lived fsh that tend to ac-
cumulate fewer toxins. Also keep in mind that most fsh has signifcant
amounts of selenium which blocks the uptake of mercury.
Branch out. Shellfsh such as shrimp, mussels, and clams are excel-
lent choices. Many species of fsh like petrale sole are barely known in
North America but are super tasty and also sustainable (unlike other
slow to reproduce varieties).
To fnd out what types of seafood are safe and sustainable (and which
ones arent), grab one of the Monterey Bay Aquariums printable
pocket guides, or download their Seafood Watch app.
Go wild. Look for wild caught when buying fsh. Youll pay more, but
quality matters with fsh. High omega-3 to omega-6 fat ratios makes
wild seafood anti-infammatory as compared to farmed fsh that are fed
refned grains. Similar to organic produce, the wild caught fsh issue
shouldnt be a deal breaker, but if you have a choice, wild is the superior
option.
Meat & Poultry
Lean out. Find leaner cuts of conventional meats (which tend to be
cheaper) and stock up. London broil, pork loin, lean ground beef,
whole or parts of chicken, turkey. Round everything out with some
omega-3 enriched eggs.
Read this!
Bonus reading
Read this!
Bonus reading
Grass-fed. Grass-fed, free-range meat and poultry is by far superior to
conventionally raised, factory-farmed animals. Its healthier for you, its
better for the animals, and its easier on the planet.
Check out this list of grass-fed benefts at Eat Wild.com (where you can
also fnd out where to get grass-fed meat and poultry near you).
What if I CANT fnd Grass Fed, organic Kosher meat?!?!? Just go
with lean cuts of conventional meats. Dont over think this. Tis is what
I call Hippy Excuse for Failure #1. Folks will freak out about eating
conventional meats and instead eat a bagel and a whole box of cereal.
Dont do it.
Fats and spices
Olive oil. Its a great source of monounsaturated fats and disease-fght-
ing phenolics and antioxidants. Grab something that you think tastes
great, because olive oil, like revenge, is best served cold (to top salads or
veggies). When you heat olive oil to a high temperature, oxidation can
occur, which we dont want.
Coconut oil. Its delicious and perfect for higher-temperature cooking.
If you cant fnd a good variety locally, you can order it from Tropical
Traditions.
Coconut milk. You can fnd this in the Asian foods section of most
grocery stores or at any Asian market. Its delicious in curries and
stews. It also has potent antimicrobial action and helps heal gut irrita-
tion.
Herbs and spices. Grab some fresh herbs from the produce section.
And then grab some dry spices too. Shoot for 15-20 diferent herbs and
Read this!
Bonus reading
spices. Experiment! Combine things! Penzeys is a great online resource
for spice mixes that you can use to season meat or veggies.
8 herbs and spices you should get to know
Now that youve got a good idea of what types of foods youll be eating
over the next 30 days, lets break a sweat. Its time to talk about exercise.
Ten were going to put it all together for you in the last section with
meal plans, a shopping list, food guides, and more.

Read this!
Bonus reading
Part Three
Exercise
If you read through the Exercise and Gene expression paper you will
know how important exercise is for health and wellness. If you did not
read that paper it likely indicates you have a much better social life than
I do. Either way, exercise is pretty important if you want to look, feel
and perform your best. Tat said you do not need to tackle exercise
like its a life or death struggle or train like you are a world champion
athlete. A little exercise goes a long way, you just need to do it.
Now food prescriptions are pretty easy for folks compared to exercise. I
have no way of knowing hit ft you are, if you previous injuries or other
medical concerns. So, we need a prescription that can be approached
in a safe, incremental manner. If youa re just getting back into train-
ing and exercise, go slow and take the minimal dose in the beginning.
If you get so sore that you cannot wash your hair for a week you just
might bag this whole thing! I want you doing this for the long haul, ok?
The Exercise Matrix
Similar to the Food Matrix, the Exercise Matrix will allow you to con-
struct fun, time efcient workouts that are appropriate to your ftness
level. Here is how it works:
We have three diferent columns for activity:
Cardio
Upper body
Lower Body
On day 1 we pull something out of the Cardio column. On day 2 we
pull something from the cardio and upper body column (doing a cir-
cuit* of these activities), on day three we pull something from each of
the three columns (again doing circuits* of these activities). On day 4
just get out and be active. Do SOMETHING, just make it unstructured
and fun. If you need a day of afer this due to soreness or wishing the
truck that hit you had fnished the job, thats fne, otherwise start the
cycle over and try to progress things a little.
Here is our battery of exercises. Where appropriate you will see a pro-
gression from easier to harder.
Time or Repetitions or Both
Since I want you to succeed on this and possibly even like the exercise
(a little) I want you to start of on the easy side. To do that we need to
keep your total time spent working or amount of work limited in the
beginning. Lets look at how you could progress things over the course
of 1 month.
Cardio
Walkjogrunsprint
Rowing machine
Swimming
Jump rope
Bicycle (stationary or
the real thing)
Swing (KB or DB)
Bear Crawl
Upper Body
Push-up progression
Body Row
Dumbbell Press
Dumbbell Row
Lower body
Air Squats
Walking lunges
DB Dead lifs
DB Romanian
dead lif
Reverse Lunges
Watch this!
Bonus video
Learn how
Click on the movement
to watch a video demo of
how to perform it
With this in mind here is how Id like you to progress your workouts.
Read more about intervals below.
Cardio
Weeks 1-2 | 15-30 seconds per interval**
Rest
Te frst 6 weeks Id like you to do a 1:4 work rest interval. If you work
for 15 seconds, rest for 60. Ill let you do the math on the rest.
Te second 6 weeks do a 1:3 work rest interval. Te third 6 weeks do a
1:2 work rest interval. You can repeat this cycle for as long as you like
and it will keep things interesting and ensure continual progress.
Intervals
Intervals are a planned work/rest strategy. We are able to work pretty
hard for a period of time, then recover a little, then repeat. Lets say day
1 of your training you pick walking/jogging as your activity. Afer you
warm-up, you walk/jog for 15 seconds then rest for 60 seconds. How
many times you repeat this is up to you, but do less than you think you
can do, at least in the beginning. Tree to fve intervals may be plenty,
and likely will be.
Increase the volume of the intervals (up to as many as 10 intervals)
before increasing intensity. What this means is you would work your
way up to doing 8-10 walk/jog intervals before progressing to SPRINT
intervals. Would you start of with 10 SPRINT intervals? Only if you
want to have the fre department rescue you of your toilet because you
are too sore to stand up! Ten youd dial the volume down (3-5 inter-
vals again) before slowly increasing the volume. Tis basic template
represents months, perhaps years of progress for most people and you
will be in VERY good shape if you slowly increase the number of inter-
vals without blowing yourself up!

Putting it
all together
Your rst 30 days
Cleaning out the pantry
No one lies in bed at night thinking about the pork loin in the fridge.
Tey do think about the ice cream, cake, or cookies. We have no self-
control when it comes to food. Some may do better than others, but
the fact is our ancestors never faced the type of foods we pack into our
pantries. Refned grains, sugars, processed foods theyre new and they
are addictive.
It really is like crack
I coached a woman who was no joke addicted to crack at one time.
She overcame that addiction only to succumb to a massive sugar addic-
tion. She started working on her food, and in her own words, she found
kicking sugar and refned grains to be much harder than quitting crack.
Seriously.
Te same receptor sites in our brain that respond to heroin or opium
(opiate receptors) are triggered by wheat. Tis combo is made more
powerful when there is sugar present. Junk food is TRULY addictive.
Its your nickel, you drive the boat how you want to, but if you are
nto getting the results you want and I ask you: Did you clean out the
house?
No.
Are you sleeping in a COMPLETELY dark room?
No
Well, Buttercup, if you cant follow the rules, dont be surprised if you
do not get the results. You need to plan if you want to succeed.
Many of you will start on this path but leave some junk in the house
because the kids will have a ft without it or your spouse will freak
out. Guess what? Tey dont need it either, and if you leave it in the
house, it could stop you from making the progress you otherwise
could. Te kids dont need the Goldfsh crackers. Toss em. Or donate to
a food shelter. But get it out of your house.
Do or do not, there is
no try.
-Yoda

What to toss in a pantry & fridge
cleanout
When you clean out your pantry and fridge, youll want to toss grains,
dairy products, and legumes. If you arent sure what foods fall into
those categories here are a few helpful questions. If the answer is YES,
then toss it!
Does it look like a cracker or a cookie?
Did it come from a grain?
Does it have wheat in it?
Is it a dairy product?
Is it a processed food?
Does it have ingredients you cant pronounce?
Does it have ingredients you dont recognize?
Is it a sugary food?
Is it a bean or lentil?
Tis isnt an exhaustive list, but it will give you a good idea of some
things to throw out.
Alcohol
Bagels
Bread
Breadcrumbs
Buns
Candy
Canned beans
Canned fruit
Cereal
Cheese
Cheeze-Its
Chips
Cofee creamer
Corn
Cottage cheese
Crackers
Cream cheese
Dried beans
Flaxseeds
Frozen fries
Goldfsh
Milk
Oatmeal
Pasta
Rice
Snack cakes
Tater Tots
Whole grains
The Food Matrix
Te Food Matrix is about the doing of Paleo nutrition. I came upon
this idea from an inspiring moment provided by one of our clients.
Well call her Lysa. Lysa is a bright woman, quite successful in her
chosen profession, but she was Hell-bent on failing at her training and
nutrition. Lysa had an excuse for everything. Ironically however, this
lack of fexibility on Lysas part became some of the best inspiration I
have had and provided ideas that have helped tens of thousands, per-
haps hundreds of thousands of people.
So here is the deal
Lysa came into the gym one day and the following exchange ensued:
Lysa: Im bored.
Me: (internally-OH GODhere we go) Externally- Hey Lysa, Bored
with what?
Lysa: Huge inhale and then the following was said in one breath, nearly
one polysyllabic wordits like she started speaking German: Im-just-
bored-with-eating-this-way.
Me: ughhhcould you fesh that out for me?
Lysa: Im just bored with this whole Paleo thing. Lysa said Paleo the
way a Southern revivalist preacher might say porno. It was a dirty, dirty
word.
Me: how ofen do you eat a sandwich?
Lysa: Almost every day.
Me: Do you fnd that boring?
Lysa: Said as if I am the biggest idiot in the world: Well, of course not,
sandwiches have bread.
Me: Internally: God, please kill me where I stand.
As you might guess, I did not make much progress with Lysa. But I did
learn something that has allowed me to call BS on the Im bored no-
tion. Folks are either carb addicted (like Lysa) lazy, or both. Lazy? Like,
unmotivated? YEP. Isnt that being mean and judgmental?
No, its being honest and insightful afer working with people for over
a decade. People ofen make this Paleo thing far more difcult than it
needs to be and come up with a dizzying array of excuses.
Im going to do my best to make sure you do not fall into some of these
traps and oddly enough, Lysa will help me.
Te Food Matrix is actually Lysas gif to the world and here is how it
works:
To dispel the notion that you are bored (and to show you how easy it
is to make fantastic meals quickly AND with few ingredients) we will
consider a few items we can get from virtually any supermarket. Per-
haps a few items are exotic, DO NOT split hairs. If your local super-
market is missing a few of these items it does not invalidate the con-
cept. Ok, lets consider our food options and afer the introduction of
the food matrix we can consider how to customize this for your specifc
needs.
PROTEINS (27) VEGETABLES (24) FATS (5) HERBS & SPICES (25)
Chicken breast
Chicken thigh
Flounder
Snapper
Trout
Halibut
Mackerel
Bass
Salmon steak
Salmon fllet
Shrimp
New York steak
Rib eye steak
Round steak
Ground beef
Beef ribs
Rump roast
Beef stew meat
Pork loin
Pork chop
Pork ribs
Baby back ribs
Bacon
Pork roast
Lamb chops
Lamb rack
Venison steaks
Asparagus
Avocado
Artichoke hearts
Brussels sprouts
Beets*
Carrots
Celery
Daikon
Zucchini
Fennel Root
Kale
Chard
Dandelion greens
Spinach
Acorn Squash*
Butternut Squash*
Yam*
Sweet Potato*
Red pepper
Yellow pepper
Green pepper
Red cabbage
Green cabbage
Napa cabbage
Coconut oil
Olive oil
Macadamia oil
Avocado oil
Lard
Allspice
Basil
Cardamom
Cinnamon
Celery seed
Dill
Fenugreek
Garlic
Ginger
Curry-Red
Curry-Green
Curry-Yellow
Oregano
Cillantro
Nutmeg
Rosemary
Tyme
Garam Masala
Bay Leaf
Salt
Herbs de Provance
Chili powder
Paprika
Cumin
Black pepper
So that leaves us 27 proteins, 24 veggies, 5 fats and 25 herbs & spices. If
we take one item from each column we get 27x24x5x25= 81,000 DIF-
FERENT meals. Divide that by 365 (1 diferent meal per day) and you
will not see the same meal for 221 YEARS.
Most of these meals can be prepared in the following manner:
Put some oil in a pan.
Brown some meat in that oil for a minute
If you are using a hearty herb/spice like ginger, add it before the
meat, if its delicate like basil, add it when the dish is almost done.
Add veggies.
Stir it a time or two, cover and set a timer for 5-10 min.
If its done, eat! If not, set a timer again.
Tis process is how I cook better than 90% of my meals, and they turn
out GREAT. You can see some of this on Te Road Forager: Home
Cooking videos. What this all boils down to is boredom does NOT
exist. Laziness might, boredom, absolutely not. We are not even con-
sidering combo meals, with multiple spices, veggies etc. Tere is, in fact
a nearly infnite number of meal combinations, just in this matrix. We
are not even considering ethnic foods, fusion cooking or considera-
tions of cooking techniques like braising vs. baking vs. broiling.
Giddy-up Buttercup! Now that your excuses are done, its time to go cook.
Below youll fnd a blank Food Matrix chart that you can print out and
fll in with proteins, vegetables, fats, herbs and spices that you and your
family enjoy that will help customize meals based on that. But dont
limit yourself, get out there and try some new things. Trowing one
new ingredient into the mix can change the whole game for that meal.
Watch this!
Bonus video
PROTEINS (27) VEGETABLES (24) FATS (5) HERBS & SPICES (25)
Meal plan
A month of Paleo meals
Its time to eat! Weve provided you with four weeks full of delicious
Paleo recipes. Tese are easy to make, will ensure you get a variety of
vegetables, proteins, fats, and even have a few desserts and special treats
thrown in.
Tese recipes are brought to you by some of the fnest Paleo and whole
food bloggers around the world. To view any of the recipes listed in this
meal plan, simply click on the title of the recipe, and youll be directed
to the website where you can view and print the recipe if you wish.
A big thanks to all the bloggers who contributed recipes to this guide:
PALEOdISH
Everyday Paleo
Food Lovers Primal Palate
Jens Gone Paleo
Te Lazy Caveman
Sleep. Love. Eat.
Paleo Girls
Nom Nom Paleo
My Aim Is True
Balanced Bites
Math-related note: Serving sizes on these recipes will vary. If the recipe
serves 4 and you only need one serving, just do a little math. Divide all
the ingredients by four, and make a note on the shopping list, so you
dont end up with more than you need.
Week 1
Breakfast Lunch Dinner Snack
Monday
Chicken fajita egg
mufns
1/2 cup berries
Colorful tuna avo-
cado salad
Green side salad
Gingered carrots
with mahi mahi
Beet chips
Tuesday
Coconut milk &
curry fritatta
Leftover dinner Homemade
chicken wings
Roasted veggies
Beef jerky
Wednesday
Eggs & bacon Stuffed acorn
squash
Cilantro lime
chicken & zucchini
Guacaed eggs
Thursday
Breakfast Paleo
pizza
Salad w/
leftover cilantro
lime chicken
Not your mamas
dressing
Lemon dijon pork
tenderloin with
roasted veggies
Apple crumble
Friday
Green eggs
Bacon
Meaty taco salad Grilled ribeye
steak
Blasted broccoli
Chocolate &
coconut covered
bacon
Saturday
Eggs in a daze Golden garlic
shrimp
Roasted broccoli
Triple meat chili Handful of
almonds
Sunday
Biscuits & gravy Spinach salad
with fresh mint
orange vinaigrette
Pre-cooked grilled
chicken breast
Curried coconut
mussels
Raw veggies with
guacamole
Week 2
Monday
Spinach & bacon
fritatta
Turkey & bacon
club salad
Carribean seafood
stew
Baked kale chips
Tuesday
Sweet potato
pancakes
Grain-free salmon
cakes over salad
greens
Steak fajitas with
guacamole
Celery sticks with
almond butter
Wednesday
Scrambled eggs
Pre-cooked
chicken sausage
Salad with lefto-
ver steak fajitas
on top
Dry rubbed steak,
avocado salsa,
and chopped
broccoli salad
Roasted rosemary
almonds
Thursday
Sausage & onion
fritatta
Bacon & guac
sammies
Salsa beef with
spaghetti squash
Hard boiled eggs
Friday
Zucchini pancakes Tabil seasoned
sauteed shrimp
Roasted curried
cauliower
Date night pizza
Green salad with
steamed veggies
Piece of fresh fruit
Saturday
Summer squash
fritatta
Paleo Pancit Slow roasted pork
shoulder
Carrot & parsnip
puree
Handful of
macadamia nuts
Sunday
Steak & eggs with
guacamole
Spicy spaghetti
squash
Blackened
chicken spinach
salad
Bo Kho Grass Fed
Brisket Stew
Chocolate walnut
trufes
Week 3
Monday
Beef bacon &
eggs
Deli meat
Celery sticks with
almond butter
Paleo chili verde Trail mix
Tuesday
Crustless quiche Salmon w/ tomato
and cucumber
salad
Halibut
macadamia w/
roasted asparagus
Piece of fresh fruit
Wednesday
Veggie scramble Leftover crustless
quiche
Sauteed red
cabbage w/ apples
Spaghetti in
creamy tomato
sauce
Pecan pie bites
Thursday
Scrambled eggs
with bacon &
salsa
Baked chicken
legs
Roasted veggies
Chive butter
chicken
Roasted brussels
sprouts with garlic
scapes
Olives & beef
jerky
Friday
Bowl of berries
with coconut milk
& nuts
End of summer
grilled garden
salad
Crab cakes,
green salad with
steamed veggies
& olive oil
Can of salmon
with olive oil &
lemon juice
Saturday
Fried eggs &
bacon
1/2 cup berries
Phenomenal grilled
green chicken
Bacon wrapped
cajun sweet po-
tato wedges
Grilled lamb chops
Garlic & herb
mashed cauli-
ower
Deli meat spread
with guacamole
Sunday
Eggs & sausage Spring slaw with
smoked shrimp
Asparagus soup
Mammas meat-
balls & marinara
sauce
Steamed spinach
Dark chocolate
& almond butter
bites
Week 4
Monday
Pork breakfast
sausage with
scrambled eggs
Cold chicken with
veggies & guaca-
mole
Stuffed bison
lets
Handful of
almonds
Tuesday
Mini eggs in a
nest
Sliced avocado
Paleo krabby pat-
ties
Side salad
Braised oxtail
Roasted spaghetti
squash
Hard boiled eggs
Wednesday
Breakfast squash Pre-cooked
chicken
Jicama salad
with cilantro-lime
vinaigrette
Bacon-wrapped
meatloaf
Roasted veggies
Beef jerky
Thursday
Egg foo young-ish
spinach, ham &
coconut pancakes
Chicken hash Oh my goulash
Side salad
Cold chicken with
mayonnaise
Friday
Omelet with fresh
herbs
Smoky salmon
with mango salsa
Spiced cauliower
and yams
Grilled ribeye
steak
Leftovers from the
fridge
Saturday
Prosciutto
wrapped mini
fritatta mufns
Pre-cooked
chicken breast
Bacon n dill
sweet potato
salad
Lamb osso bucco
with wild porcini
and fennel
Deli meat with
guacamole
Sunday
Leftover dinner Slow cooker Thai
yellow curry
Seattle style short
ribs
Roasted spaghetti
squash
Handful of maca-
damia nuts
Go shopping
Shopping List
Heres a shopping list broken down day by day, meal by meal for your
frst four weeks of Paleo eats. A few notes:
Salt and pepper are not listed, so make sure you always have those
on hand.
Quantities are not listed on staples such as coconut oil, olive oil,
or spices, since its assumed youll either have it on hand or will be
buying a new container.
Shopping List: Week 1
Day 1
10 eggs
olive oil
1 cup shredded chicken
1 onion
1 red pepper
garlic powder
cayenne pepper
1/2 cup berries
12 oz. solid white tuna
1 small avocado
lemon
1 celery rib
10-12 cherry tomatoes
salad greens
4 carrots
butter or coconut oil
5 green onions
fresh ginger
garlic
1 pound of mahi mahi pieces
cup chicken broth
coconut aminos or Tamari
yellow golden beets
coconut or olive oil
Day 2
7 eggs
red onion
2 cups fresh spinach
coconut milk
tomato paste
curry powder
coconut oil
2 + pounds wings
olive or coconut oil
spice mixture
mixed herbs
veggies to roast: carrots, celery,
broccoli, etc
Beef jerky
Day 3
Pre-cooked chicken
Hard boiled egg
Avocado
Tomato
1 acorn squash
1 green bell pepper
10-ish asparagus stalks
olive oil
1 cup mushrooms
Jamaican curry powder
arrowroot powder
1 package (5 links) gluten-free
chicken sausage
1 lime
4 bone-in, skin-on, chicken
thighs
1 lime
fresh cilantro
ground coriander
ground cumin
olive oil
zucchini-as many as you want
eggs
guacamole
fresh herbs and spices
boston lettuce leaves
Day 4
8 eggs
olive oil
3 garlic cloves
dried basil
marinara sauce
1 lb ground italian sausage
1-2 sweet bell peppers
2 roma tomatoes
1 cup sliced black olives
3 green onions
Salad greens
olive oil
lemon juice
dry mustard
3 cloves garlic
4-6 lemons
olive oil
6 cloves garlic
fresh rosemary
fresh thyme
dijon mustard
3 pork tenderloins (about 1
pound each)
5 granny smith apples
cinnamon
nutmeg
2 lemons
arrowroot powder
1 cup nuts
coconut oil
1/3 cup golden raisins
vanilla
Day 5
1/2 Avocado
3 eggs
1 lemon
Bacon
1 container/package of mixed
greens or baby spinach
1-2 lbs grass-fed ground beef
1 white onion
1 package of mushrooms
1 red pepper
several cloves of garlic
various spices
freshly chopped herbs
olive oil
1-2 lemons
sprinkle of sea salt and ground
guacamole
salsa
Ribeye steak
1 pounds Broccoli crowns
olive oil
2 garlic cloves
Crushed red pepper
1 pound of good quality bacon
2 dark chocolate bars
handful of unsweetened shred-
ded coconut or crushed raw
macadamia nuts
a few tbsp of coconut butter
Day 6
5 eggs
8 asparagus spears
olive oil
1 lemon
cayenne pepper
2 pounds shrimp
olive oil
4 cloves garlic
1 shallot
red pepper akes
1/2 cup chicken stock
broccoli
coconut oil
2 lbs lean ground beef
1 lb ank steak
4 spicy sausage
1 can diced tomatoes
1 can crushed tomatoes
2 cups beef broth
4 cloves garlic- crushed
1 package mushrooms
1 cup carrots
1 large white onion
1 cup celery
1 cup broccoli
1 cup zucchini
1 cup red pepper
cumin
paprika
chili powder
cinnamon (optional)
fresh cilantro
jalapeno pepper
almonds
Day 7
16 oz. country style pork
sausage
arrowroot powder
1 can coconut milk
fennel seeds
dried, rubbed sage
cayenne pepper
coconut our
almond our
baking powder
grass-fed butter
6 eggs
4 cups baby spinach
1 small red beet
1 small zucchini
1 orange or lemon
apple cider vinegar
olive oil
dijon mustard
fresh mint leaves
garlic powder
pre-cooked chicken
2 lbs fresh mussels
olive oil
white wine
1 onion
1 can crushed tomatoes
4 cloves garlic
curry powder
ground chipotle powder
fresh cilantro
raw veggies
guacamole
Day 8
6 eggs
coconut oil
baby spinach
5-6 strips of bacon

2 slices of bacon
2 cups mixed baby lettuces
4oz deli turkey
avocado
red onion
fresh chives
olive oil
1 lemon
2 lbs of raw seafood
1 yellow onion
5 cloves garlic
cumin
fresh cilantro
3 tomatoes
1 can coconut milk
coconut oil
1 Large bunch of curly kale
Garlic powder
Day 9
coconut oil
3 eggs
coconut our
cinnamon
ground ginger
2 sweet potatoes

red onion
1 clove garlic
fresh chives
dijon mustard
1 egg
6 oz cooked wild salmon
coconut our
coconut oil
1 lemon
salad greens
1 lb. grass-fed beef strips
olive oil
1 Garlic clove
1 lemon
Ground Cumin
Garlic Powder
Onion Powder
Hot Sauce
2 Bell Peppers
1 medium onion
guacamole
Celery sticks
Almond butter
Day 10
Eggs
Chicken sausage
Salad greens
smoked paprika
cumin
chili powder
Mexican oregano
olive oil
4 avocados
3 roma tomatoes
1/2 red onions
2 tablespoons lemon juice
1 lemon
3 cups broccoli
1 cups of carrots
1 apple
9 strips of bacon
3 green onions
balsamic vinegar
spicy brown mustard
olive oil
fresh dill
2 cups whole raw almonds
dried rosemary
butter
Day 11
coconut oil
red onion
1 pre-cooked sausage
4 eggs
fresh chives
Thick-cut pastured bacon
Guacamole
1 lb grass-fed ground beef
coconut oil
1 jar Tomatillo and Roasted
Yellow Chili Salsa
cumin
oregano
1 spaghetti squash
2 eggs
Day 12
coconut our
3 eggs
2 cups shredded zucchini
coconut oil

1 lb of large frozen shrimp
Tabil seasoning
macadamia nut or coconut oil
1 head of cauliower
curry powder
1 lemon
2 cups cauliower
2 eggs
Fennel
Oregano
Parsley
pizza sauce, more mozzarella,
pepperoni
hot Italian sausage
Green salad
Frozen bag of veggies
Fresh fruit
Day 13
1 Yellow Pattypan Squash
butter
3 eggs
1-2 Shallots
Extra Virgin Olive Oil
Fresh Rosemary

1.5 lbs chicken breasts
1 lb pork loin
lb shrimp
coconut oil
8 green onions
2 garlic cloves
4 carrots
1 green cabbage
coconut aminos or Tamari
1/4 cup chicken broth
sh sauce
2 lemons
4 pound bone-in, skin on pork
shoulder roast
Chili Con Carne seasoning
4 large celery stalks
3 large carrots
2 large onions
2/3 lb parsnips
1 pound carrots
2 stalks of green garlic
organic chicken stock
butter
Macadamia nuts
Day 14
skirt steak
guacamole
taco seasoning
lettuce leaves
Olive oil
basil
oregano
Crushed Red Pepper
4 boneless, skinless chicken
breasts
Chili Powder
Ground Cumin
Ground Coriander
Cayenne
2 pound grass fed brisket
1 large stalk lemongrass
Red Boat sh sauce
Madras curry powder
fresh ginger
applesauce
1 bay leaf
lard
1 yellow onion
14 oz. can of diced tomatoes
star anise
1 pound carrots
fresh cilantro
coconut oil
1 cup raw walnuts
cocoa powder
honey
Day 15
4 strips bacon
2-4 eggs
1-2 cups shredded cabbage
coconut oil
Deli meat
Celery sticks
Almond butter
2.5 lb pork shoulder roast
2 lbs tomatillos
2 cups chicken stock
coconut oil
1 yellow onion
4 garlic cloves
1 bunch cilantro
1 lime
1 jalapeno
cumin
smoked paprika
Trail mix
Day 16
butter
1 yellow onion
12 eggs
5-6 small summer squash
3 green onions
fresh chives
Paprika
1 lb wild caught salmon
olive oil
1 lemon
2 cloves garlic
basil, dried
oregano, dried
2 cups cucumber
2 cups grape tomatoes
1 cup kalamata olives
1 tablespoon fresh basil
1 tablespoon fresh oregano
1 clove garlic
olive oil
balsamic vinegar
1.5 lbs fresh Halibut lets
1 Cup Macadamia Nuts
2 Tablespoons Fresh Parsley
of an orange
Olive Oil
unsweetened Almond Milk
2 Eggs
Orange slices, for garnish
Fruit for a snack
Day 17
coconut oil
4 eggs
1/2 cup broccoli
1/2 small onion
medium green pepper
avocado and cherry tomatoes
coconut oil
1 red or yellow onion
1 head of red cabbage
1c Apple Cider Vinegar
cinnamon
garlic powder
1 green apple
3 small leeks
red onion
1 red bell pepper
1 14oz can of artichoke
hearts packed in water
coconut oil
5 zucchini squash
1 14.5 oz can of organic
diced tomatoes
2 tablespoons coconut cream
1 teaspoon crushed garlic
2 tablespoons fresh rosemary
Medjool dates
Raw pecans
Day 18
Eggs
Bacon
Salsa
2 pasture raised whole chicken
legs
garlic powder
paprika
coconut oil
veggies for roasting
2 whole chicken legs
3 cloves garlic
2 tbsp kerrygold butter
2 tbsp fresh chives
1 lb Brussels sprouts
1 bunch garlic scapes
olive oil
Olives
Beef jerky
Day 19
Berries
Coconut milk
Nuts
2 cups mixed green
1 small red onion
1 small tomato
1/2 small sweet bell pepper
6-8oz grilled chicken
lemon juice
extra virgin olive oil
1 pound crab meat
red onion
2 tablespoons mayo
1 teaspoon crushed garlic
chipotle powder
1 egg
2 tablespoons coconut our
coconut oil
green cabbage for garnish
Lemon wedges for garnish
Salad greens
Bag of frozen veggies
Olive oil
Can of salmon
Olive oil
Lemon juice
Day 20
Eggs
Bacon
1/2 cup berries
1 medium sweet onion
1 cup packed cilantro leaves
1 1/4 cups packed basil leaves
1/4 cup mint leaves
4 Tbs. Red Boat sh sauce
3 peeled garlic cloves
1 lime
1 tsp of Aleppo pepper
1 tsp. maple syrup
3 lbs. chicken legs
good quality bacon
sweet potatoes
Cajun spice
6 lamb chops
olive oil
lemon
3 cloves garlic
1 shallot
oregano
1 head of cauliower
1 vidalia onion
3 cloves of garlic
fresh thyme
fresh rosemary
kerrygold unsalted butter
Deli meat
Guacamole
Day 21
Eggs
Sausage
1.5 - 2 lbs uncooked shrimp
4 strips bacon
olive oil
smoked paprika
garlic
1/2 head green cabbage
1/4 cup carrots
2/3 cup celery
2/3 cup red radishes
1/4 cup green onion
1/2 cup at leaf parsley
2 lbs fresh asparagus
1 vidalia onion
3 cloves garlic
1 quart Chicken Broth
coconut oil
chives
1 cup prosciutto (or pancetta)
olive oil
1 medium yellow onion
4 cloves garlic
Bunch of basil
2 28 oz. cans of whole organic
tomatoes
oregano
1 lb. ground beef
1 lb. ground pork
1/2 onion
1/2 cup fresh basil
1/2 cup parsley
1 cup loose-leaf spinach
4 eggs
1/2 cup almond meal
dried oregano
1/2 cup tomato/marinara sauce
4 cloves garlic
1 cup Enjoy Life Semi-Sweet
Chips
1/2 cup Almond Butter
Day 22
1lb Ground Pork 1 T. Garlic
Powder
1 T. Ground Fennel
1 T. Dried Sage
1/2 T. Smoked Paprika
1/2 T. Chipotle Chile Powder
1 tsp. Italian Seasoning
1 tsp. Sea Salt
1/2 tsp. Cinnamon
Eggs
Pre-cooked chicken
Guacamole
Celery & carrot sticks
2 bison tenderloin lets
1 pkg shiitake mushrooms
1 small yellow onion
3 cloves garlic
coconut oil
balsamic vinegar
Almonds
Day 23
Coconut Oil
1 Cup Leftover Veggies
1/2 Cup Leftover Meat
3 Eggs
Cilantro or Other Fresh Herb
Avocado
1 pound crabmeat
coconut our
2 scallions
1 tablespoon Sunny Paris
seasoning
1/4 cup mayonnaise
1 large egg
coconut our
coconut oil
Side salad ingredients
2 Tbs. Fat of your choice
2-3 lb. Oxtails
1 small Yellow Onion
3 Carrots
2 Small Rutabaga
1 T. Italian Seasoning
1 T. Northwoods Fire
1/2 tsp. Garlic Powder
1 Can (14 1/2 oz.) Fire Roasted
Tomatoes, with juices
Spaghetti squash
Eggs
Day 24
2 Delicata Squash
Coconut Oil
Cinnamon
6oz Ground Pork Sausage
4 Eggs
Ground Fennel and Fennel
Fronds, for garnish
Pre-cooked chicken
1 Jicama
Cilantro, for garnish
Pinch of Smoked Paprika
One Lime
Olive Oil
Roasted Hazelnut Oil
Pinch of Smoked Paprika
Pinch of Ancho Chile Powder
Fresh Cilantro
8oz Ground Beef
4oz Ground Pork Sausage
6 Slices of Thick Cut Bacon
Veggies for roasting
Beef jerky
Day 25
1 cup frozen spinach
4 eggs
cup coconut our
2/3 cup diced ham
1 teaspoon Sunny Paris sea-
soning
baking powder
ghee or coconut oil
4 Slices Bacon
1.5 lbs Shredded Chicken
1 Bell Pepper
1 Large Zucchini
1/2 Yam
12 Basil Leaves
4 pounds Chuck
Coconut Oil
6 cups Onions
2 cups Carrots
1 Anaheim Pepper
1 Serrano Pepper
1 cup Shallots
1/4 cup Tomato Paste
2 tablespoons Whole Caraway
Seeds
3 tablespoons Paprika
1 teaspoon Red Chili Flakes
2 tablespoons freshly minced
Marjoram Leaves
Thyme Leaves
Balsamic Vinegar
4 cups Chicken Stock
Bay Leaves
Side salad
Pre-cooked chicken
Mayonnaise
Day 26
Eggs
Fresh herbs
2- 8oz Salmon Filets
Coconut Oil
Smoked Paprika
Chipotle Powder
Head of Cauliower
2 Large yams
Coconut Oil
Old Bay Seasoning
Ground Cinnamon
Chopped Parsley
Ribeye steak
Day 27
coconut oil
1/2 medium onion
3 cloves of garlic
1/2 pound cremini mushrooms
1/2 lb frozen spinach
8 eggs
coconut milk
2 Tbs. coconut our
1 cup of cherry tomatoes
5 ounces Prosciutto
Pre-cooked chicken
3 medium sweet potatoes
4 cloves of garlic
olive oil
8 slices of thick bacon
2 limes
olive oil
balsamic vinegar
2 green onions
a handful of fresh dill
pepper akes
raw pumpkin seeds
2- 1lb Lamb Shanks
1T. plus 1 tsp. Ground Fennel
1 Yellow Onion
3 Cloves of Garlic
4-6 Carrots
3T. Tomato Paste
1- 14.5oz Can of Chopped
Tomatoes (and their juices)
2 Large Handfuls Chard
Fresh Parsley and Lemon Zest,
for garnish
Deli meat
Guacamole
Day 28
3.5 lb of grass fed beef brisket
2 medium sweet potatoes
2 small onions
1/2 pound baby carrots
coconut oil
yellow curry paste
C coconut milk
coconut aminos
Red Boat sh sauce
apple juice
Handful of chopped mixed
herbs
16 oz bag of mixed frozen
vegetables
3 lbs. beef short ribs
2 Tablespoons Cooking Oil
1 Cup of Dry White Wine
1 Cup of Strong Brewed Coffee
1 large Yellow Onion
Chili Powder
dried Oregano
Spaghetti squash
Macadamia nuts
Resources
Troubleshooting
I havent lost any weight.
Did you miss the part where I told you to throw away your scale?
Weight does not tell us much, measurements and photos DO!
Have you taken a waist measurement and progress photos? How are
those looking?
Okay so Ive done that. I havent
lost any fat at all.
How much fruit are you eating? Tis should be limited to 1-2 servings
per day.
How many nuts/how much fat are you adding to meals? Calories do
matter at some pointbe reasonable or I will make you do the Zone
and weigh/measure every scrap of food you eeat.
How much are you sleeping? 8-9 hours per night? In a pitch black
room? Seriously, are you doing this? If not, you can just about buggar
getting any mileage out of the other eforts. Sleep is damn near more
important than food and is certainly more important than exercise.
What are your stress levels like?
I lost fat for 8-12 weeks, but now
Im plateauing. What do I do?
Try to reintroduce some starchy carbs (yams, sweet potatoes, carrots,
winter squash, etc.) afer your workouts. Do that for a few weeks and
see how you do.
Recommended
reading & resources
From Robb
RobbWolf.com - the website and blog. Be sure to check out the
frequently asked questions and book resources
Te Paleo Solution podcast - the top-rated ask & answer podcast, co-
hosted by Greg Everett of Catalyst Athletics
Te Paleo Solution - Te Original Human Diet by Robb Wolf
Amazon shop - plenty of recommended reading, kitchen gear, DVDs,
and more
From our recipe contributors
PALEOdISH - www.paleodish.com
Facebook
Twitter
Balanced Bites - www.balancedbites.com
21-day Sugar Detox
Te Practical Paleo Nutrition Guide book
Gluten is bad. Bacon is rad. shirts
Everyday Paleo - www.everydaypaleo.com
Everyday Paleo - the book
Everyday Paleo apparel
Nom Nom Paleo - nomnompaleo.com
Recipe Index
Nomnompaleo shirts
Sleep. Love. Eat. - www.sleeploveeat.com
Lowering Your A1C - a guide for type 1 diabetics
Te Food Lovers Primal Palate - www.primal-palate.com
Make It Paleo - Over 200 grain-free recipes for any occasion
Make It Paleo book site - www.MakeItPaleo.com
Te Lazy Caveman - www.thelazycaveman.com
Lazy Caveman shirts
Robb Wolfs 30 Day Total Transformation
www.robbwolf.com

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Introduction

Totally transformed: real people, real results . . . . . . . . . . . . . . . . . . . . . .1

Robb Wolfs 30 Day Total Transformation 35

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